The Top 30 Alkaline Foods On The Planet (Eat More To Prevent Cancer, Obesity And Heart Disease)

Proper diet means consuming a variety of foods that provide nutrients you need to maintain balanced vitamin and mineral status. This is very important in order to maintain your health, feel good, and have energy.

Given the fact that today`s fruits and vegetables are grown differently than 40 years ago, most people are forced to use dietary supplements.

People who use dietary supplements should know that vitamins should be taken in the morning, as they provide vitality while minerals should be taken during the day, as they provide a good sleep.

TOP 5 ALKALINE FOODS

1.      Olive Oil

Olive oil is one of the best alkaline foods, as it is abundant in monounsaturated fatty acids and antioxidant vitamin E. Besides its ability to prevent diseases that cause chest pain and heart attack, it helps in reducing hot flashes in menopausal women.

2.      Flax Seed and Flax Seed Oil

These seeds and oil and high in lignans, compounds which help to prevent prostate, colon, and breast cancer as well as improve kidney function. They are ideal for any detox program, due to their abundance in essential omega-3 fatty acids. Moreover, they regulate blood pressure and reduce bad cholesterol.

3.      Green Vegetables

Most people consume too much processed foods and meat which are high in salt, sugar, and unhealthy fats. Regular consumption of these foods causes the blood pH to be rather acidic, mainly due to the lack of water content.

On the other hand, green vegetables contain water content as well all nutrients the body needs. They are alkaline-forming foods that are abundant in antioxidants, which makes them an ideal food to maintain healthy pH levels.

4.      Cruciferous Vegetables

These vegetables possess anti-bacterial, anti-carcinogenic, and anti-viral properties, which makes them one of the best foods to reset the pH balances to alkalinity.

When cooking Brussels sprouts or cabbage, most people tend to dispose of the water. However, this food can be used to make sauces and shouldn’t be thrown away.

5.      Melons

Melons, including cucumber, muskmelon, watermelon, and honey melon, are high in potassium, folic acid, B6, dietary fibre, and vitamin A. All of these nutrients provide energy which helps us sustain during the day. Moreover, melon reduces the risk of heart attack and stroke, due to its ability to thin the blood and act as an anticoagulant.

ACIDIC AND HARMFUL FOODS

As mentioned above, the diet in most developed Western countries is mainly based on acidic foods. Some of them include sugar-loaded cereals, artificial sweeteners, alcohol, and caffeine.

The artificial sweeteners are added to many drinks and foods to appear as sugar-free and be more appealing to customers. However, they are anything but sugar-free.

ALKALINE FOODS ( EAT THESE)

–          Alfalfa sprouts

–          Avocado

–          Broccoli

–          Brussels sprouts

–          Cabbage

–          Cauliflower

–          Celery

–          Chive

–          Cucumber

–          Flax and flaxseed oil

–          Garlic

–          Grapefruit

–          Green beans

–          Green peas

–          Lettuce

–          Leeks

–          Lemon and lime

–          Millet

–          Olive and olive oil

–          Onion

–          Parsley

–          Pears

–          Pumpkin

–          Radishes

–          Sesame seeds

–          Spinach

–          Tomato

–          Watermelon

–          Wild rice

–          Zucchini

http://www.healthmagazine365.com/top-30-alkaline-foods-planet-eat-prevent-cancer-obesity-heart-disease/

Do you include these foods into your daily diet?

This Is the Absolute Worst Weight-Loss Mistake You Can Make

You've got slimming down on the mind, and you already know that eating vegetables is the number one thing you should be doing to lose weight. But if you're new to this healthy lifestyle, you'll also need to know what mistakes you absolutely should not make — they could end up causing you to gain weight!

So we asked certified dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutrition to share the biggest mistake she sees people making when trying to drop pounds. Her answer? "Cutting out too much." Some people feel like they need to stop eating everything that's "bad" for weight loss, like bread or all carbs (even fruit), sweet treats, alcohol, meat, and/or dairy. While doing a diet reset by ditching processed and nutrient-void foods and switching completely to whole foods definitely has its benefits, "limiting to protein shakes and cutting out all carbs" doesn't work for long-term weight loss. Sure, a person will lose weight, but that kind of diet is impossible to sustain. As soon as you go back to eating all those delicious off-limit foods like cookies, ice cream, wine, and pasta, the weight will come back on, and the cravings and binge-eating can also come on strong.

Another form of this is eating super restrictive all week, and then once the weekend comes, going crazy and eating whatever you want. Leslie says, "A starved body during the week will hoard calories on the weekend if it is a normal pattern." If you try to be "good" all week by eating a diet that is completely deficient in all things tasty, you'll feel so deprived and depressed about it that you won't be able to control those natural cravings, forcing you to overindulge. You'll end up consuming way more calories than you would normally, which can make the scale numbers go up.

Eating healthy shouldn't be so black and white. Leslie suggests moderation, also known as the 80/20 rule. It involves eating clean and healthy 80 percent of the time, and then 20 percent of the time, you have the freedom to indulge a little. For those who eat three meals a day, it works out to about three "cheat" meals a week. This eating lifestyle works because as Jessica Alba's trainer Yumi Lee says, "You can't be 100 percent all of the time, but you can be 80 percent all of the time." Allowing you to satisfy cravings during the week translates to greater success in the long run, so this is a great way to have your cake, and lose weight, too.

February 10, 2016 by JENNY SUGAR 

http://www.popsugar.co.uk/fitness/Worst-Weight-Loss-Mistake-40131988

7 tips for a healthy day and 2016

By Laura Shelly

Happy New Year, everyone! I hope you all had a wonderful holiday season with loved ones. I know the holidays can be a challenging time for sticking with a healthy nutrition and workout routine, so I hope you enjoyed the extra indulgences without any guilt. I know I did!

To me, living a healthy lifestyle means balance and moderation. Enjoy those Christmas meals without a second thought, and do your best to get back on track once the season is over. Below I’ve included 7 daily tips to follow to get you back on track for 2016. If living a healthy lifestyle is new to you, make small changes as you’re ready, and I know you’ll feel improvements both physically and mentally with consistency. Healthy eating Stock image
Eat plenty of vegetables and fruit and other tips for a healthy day and a healthy 2016.

• Sleep! I can’t express this enough. I try to be consistent with my sleeping habits by going to bed and waking up at the same time everyday, and being sure to get seven to nine hours per night. Sleep is the time for your body to regenerate, and is also responsible for balancing your hormones. Adequate sleep will allow your muscles to recover from a workout, will stabilize your appetite and will give you energy to function optimally throughout the day.

• Start your day with lemon water. Lemon water reduces inflammation by helping to alkalize your body, aids in digestion, clears skin and prevents the afternoon crash. I could go on and on about the benefits of lemon water. I personally add half a squeezed lemon to a cup of warm water every morning before breakfast.

• Plan ahead! By planning your day, you can be sure to incorporate healthy meals you can prepare the day before. When I’m in a good routine, I’ll cook enough food to last for a few days, and package each meal in a glass container. When you’re prepared, you can only succeed.

• Eat all food groups. Healthy nutrition is key, and I don’t believe in drastic diets. Actually, I don’t like the word diet at all. Eating a balance of protein, healthy fats, complex carbs and plenty of veggies and fruits is key to a healthy body. It’s better to establish healthy nutrition habits on the long term, rather than follow a shirt term diet that isn’t realistic for everyday life.

• Exercise! Set aside time to exercise, and treat this time like an appointment for your heart. Whether it’s getting outdoors for a walk, going to a fitness class, or hitting the weights at the gym, choose something you enjoy. As children, we didn’t view playing as work, so as adults we should attempt to do the same. By choosing an activity you enjoy, you’ll be more likely to stick to it.

• Surround yourself with positive and like-minded people. I always look at the new year as a fresh start. If any relationships are bogging you down, then perhaps it’s time to re-think them. I know I’ve moved on from these types of situations in my past, and have only ever felt better after doing so. I can truly say I love all my friends, and I always feel uplifted around them. I wish you all the same.

• Shutdown electronic devices. This is something I need to work on myself. Shutting off electronic devices at least a hour before bed allows you to fully relax and prepare for sleep. Whether it’s having a hot bath, doing some reading (using a book) or being with a loved one, try to make this a habit. Our society is far too busy, and at times too connected in my personal opinion. Taking time for oneself after a busy day and keeping electronic devices away from the bedroom will result in better sleeping habits. As a business owner, “unplugging” is something I want to work on this year.

Much love,
Laura Shelly

*Exercise of the month: Take the stairs  – after the holiday feasting, I challenge you all to take the stairs this month. Every little bit of extra activity counts!
*Healthy food of the month:  – beetroot is known to reduce blood pressure, boost energy and fight inflammation. You can add it to salads or drink it as a juice, and you can also eat the greens.

---
Laura Shelly has been a certified Personal Trainer and Fitness Instructor for 3 years, and also specializes in pre- and post-natal fitness. She has her own local business called ‘Laura’s Bombshells’ where she focuses on both in-home and gym training, as well as online training programs. Contact her via ‘Laura Shelly’ on Facebook, on Twitter @LShell86, Instagram @laurashellyfit or by email at ms.laurashelly@gmail.com for help or inquiries.

http://www.insidetoronto.com/blogs/post/6229082-7-tips-for-a-healthy-day-and-2016/

Drink This Every Morning And You Will Never Get Sick Again!

Scientists have proven that a glass of lukewarm water and juice of half a lemon does wonders for the body. This healthy warm lemon water will rejuvenate you, and is a best friend to your waistline!

It is also rich in antioxidants, has a great effect on your immune system, metabolism, on your look and you will have the sensation of feeling full.

This warm lemon water drink should be at room temperature.

Stimulates immunity

This drink is rich in vitamin C and strengthens the immunity. Moreover, nutritionists say that vitamin C from the lemons helps the body more easily to absorb iron, especially iron that is found in foods that are not of animal origin.

IMPROVES DIGESTION

Lemon juice is similar to the structure of the juices from the stomach and has a positive impact on gastrointestinal tract. In addition, lemon juice is good against acids and bloating.

Helps in skin regeneration

Lemon is a great fighter against skin aging. Namely, lemon antioxidants fight against free radicals that cause aging. Vitamin C from the lemon builds collagen, which keeps the wrinkles under control.

Reduces appetite

Lemon contains pectin which creates a feeling of satiety. You will have sensation of feeling full for longer time, and probably because you don’t have a great need for food, during the next meal you won’t make mistake when choosing your meal.

Balances Ph value of the body

A glass of water with a little lemon juice reduces the acidity of the body. This beverage contains citric acid, and doesn’t generate acids in the body.

Refreshes the breath

Antiseptic properties of lemon kill all the bad bacteria in the mouth and act as disinfectant. A glass of lemon water instead of morning coffee is healthier choice that you can make.

Helps in healing wounds

This amazing lemon water protects your health, reduces stress and depression, and also contains vitamin P which favorably increases capillary resistance. Besides healing the wounds, this healthy drink is also good for the health of the bones, tissues, cartilage, and calms the inflammatory processes.

So what are you waiting for? Make Yourself Lemon Water every morning and feel the benefits

Mar 19, 2015

http://www.instanthealthyliving.com/drink-every-morning-will-never-get-sick/#.Vj5HkiJa6xw.blogger

A Week of Healthy Lunch Ideas for Back to School! | Aspyn Ovard

Trying to avoid ham in lunchboxes? Try these healthy alternatives

With parents on alert after the WHO warning on eating processed meats, the mornings are suddenly more complicated. What do we put in children's lunchboxes? Domini Kemp suggests some nutritious and delicious alternatives 

Packed lunches are a staple for nine months of the year. Whatever you pack, it’s judged – by the media, experts, other kids, teachers, parents, and, most importantly, your child. Now, with the World Health Organisation warning about the risks associated with processed meats, it's suddenly become even harder to pack a lunchbox. So, what’s to be done?

First of all, schools like to remind parents that the bulk of calories and meals are eaten at home, where you do have control.

I avoid processed carbs in the morning and evening for the children, but often give in at lunchtime, as I simply don’t have the time or energy to scrap each day wishing that they would eat roast beetroot and carrot sticks instead of sandwiches for lunch. But here are a few easy suggestions that do curry favour and keep us all on speaking terms.

Pesto

If you can’t be bothered to make it, there are some excellent store-bought ones available. A bit of leftover roast chicken and some pesto makes a delicious sandwich.

With all the nut allergies, it can be really confusing, and until recently I thought that the ban on nuts in schools meant no pesto, but according to allergen websites, most people with peanut or tree nut allergies are able to eat seeds.

Pine nuts – rather confusingly – are seeds rather than nuts. So, it looks like pesto could be okay even if nuts are banned in your school. But please do check this out with the school.

Dips!

We are told by great initiatives such as Bord Bia’s Food Dudes that kids “love to dip!” So here goes: use the dipping sensation to try a little hummus or pesto with carrots and celery. If your kids find hummus too creepy as is, then try letting it down with a spoonful of crème fraiche or yoghurt, or even mayo to get them started.

Protein snacks

A little protein is a good thing, so cheese gets a thumbs up from me, and most kids seem to like it. Apples with nut butters are also great snacks (but then you could be in allergy territory again). Or even an apple and a slice of cheese makes a good snack.

Dried fruit is fab

Yes, it contains quite a lot of sugar, but it’s a great snack and perfect with a few seeds as a good breaktime snack. As long as they are not hoofing handfuls of the stuff, they should be fine to enjoy some dried fruit.

Homemade flapjacks

These always go down well and oats are a really good and nutritious carbohydrate, so we’re all thumbs up about them. See my recipe for a healthy version here.

Soup

I would love to say that my kids love taking in a flask of delicious homemade soup every day, but I would be lying through my teeth. If you are lucky enough to have a kid that likes soup, lash it into them.

Smoothies

The current fad of making smoothies at home seems to excite little people. Again, if this is an option to pack in the good stuff, then do so. You can often sneak things such as courgette and spinach into smoothies, and making them with a bit of Greek yoghurt ensures a bit of protein gets into them.

Water down that juice

If you send a flask of juice in with them, do everyone a favour and water it down heavily.

Other than that, try not to lose your mind and your sense of perspective. All too often, we can fall into the trap of making food become a battleground. Go gently, as the mindful folks would say!

Domini Kemp         Tue, Oct 27, 2015, 09:00 

http://www.irishtimes.com/life-and-style/food-and-drink/trying-to-avoid-ham-in-lunchboxes-try-these-healthy-alternatives-1.2319909

Quick to cook and good for you too: Why we need more seafood in our diet

• 06:01, 15 OCT 2015
• BY ALICE HINDS

• If you want to lead a healthy lifestyle, adding some nutrient-rich fish dishes to your diet is a great start.

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  Fish is the Dish

  Seafood contains omega 3 for a healthy heart






HEALTH fads come and go, but there's one food that experts have been recommending for decades – fish.


The delights of the sea are packed full of health-boosting vitamins, minerals and fatty acids that are important for maintaining some key body functions.


Here, we dive in to find out why seafood is so good for us.
1. There's plenty more vitamins in the sea


Fish and seafoods such as mussels, prawns, haddock and more, are great sources of essential vitamins and minerals, with key nutrients including:
Omega 3 – important for brain development, seafood is the richest natural source of this fatty acid.
Iron – required for the creation of new blood cells.
Protein – not only great for providing energy, protein also helps to maintain healthy cells and build muscles.
B-vitamins – responsible for converting food to energy and for making new blood cells.
Calcium – especially important for women and children, calcium helps to keep teeth and bones strong.
Vitamin D – works in the body to help absorb calcium.
Vitamin A – often also found in carrots, this vitamin is great for giving you healthy eyes and skin.
Iodine – helps to keep the metabolism running at the right level.
2. Eat oily fish for a healthy heart


As we've mentioned above, fish is rich in Omega 3 which is a long-chain polyunsaturated fat – or good fatty acid to you and me! Omega 3 has been linked to a range of health benefits, but it's particularly important for maintaining a healthy heart.


These fats help to maintain blood levels of a type of fat in the blood, called triglycerides. If levels of triglycerides get too high in our body, our risk of heart disease is increased.


Eating oily fish also helps to maintain normal blood pressure, helping to reduce your risk of a stroke.
3. Fish helps you to train


If you love the gym or are training hard for a big goal, such as a marathon, fish could help you reach your personal best. Fish and seafood are lean sources of protein, which is essential for helping to build and maintain muscles. Plus Omega 3 has also been tied to an improved aerobic metabolism.
4. Get beautiful skin and eyes


Let's face it, eating healthy isn't all about boosting your insides – we want our outsides to look good too! And the vitamins and minerals in fish and seafood go a long way to helping you look great.


The nutrients in oil-rich fish, such as mackerel or herring, have been found to help you have clear skin, shiny hair and bright eyes. Plus it could also help your smile too, as scientists have found that eating seafood can lower the risk of depression.
5. Ditch the sat-fats


Maintaining a healthy weight is one of the more difficult things in life. After all, with so many tempting treats, it can be hard to say no!


Fish is not only a delicious option, but it can also actually help you lose weight, thanks to most fish choices being low in fat, high in protein and often low in calories.


Make sure to prepare your fish in a healthy way – avoiding adding unnecessary fat, oils and butter – and you will be on your way to a slimmer waistline.


This article was brought to you in association with Seafish, the authority on seafood. 
• For more information, recipes and tips visit www.seafoodweek.co.uk 
• http://www.dailyrecord.co.uk/lifestyle/food-drink/quick-cook-good-you-too-6596760
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How to pack lunch like a star

Washington - Just because you're grown up doesn't mean you don't need a good lunch. (,,,) 

When you DIY, chances are you'll eat better-quality food in saner portions with more of what you need(...) Plus, packing lunch saves money.(...)

Plan leftovers

The easiest trick is to make lunch with food from dinner the night before.

When you're cooking, it is no more work to toss an extra piece of chicken breast or salmon fillet in the skillet, add a few more broccoli florets to the steamer, boil an extra egg or toss some extra vegetables on the grill, and all of these are just as good served chilled.

If you have access to a microwave, you can pack just about any meal in a microwave-safe container and reheat it for lunch the next day. Soups, stews and chilli often taste even better the second time around.

 

Rethink your sandwich

Most homemade sandwiches are automatically a better bet than the foot-long, meat-stuffed kind you might get at a deli.

But consider this to make yours even better: Skip the humongous rolls, bagels and oversized wraps that can weigh in at the equivalent of four standard bread slices. Instead, aim for two ounces (about 56g) of bread total (the nutrition label gives you the weight of a serving) and make it whole grain for the fibre, antioxidants and nutty taste. That generally translates to two slices of sandwich bread, a six-inch pita (15cm) or a nine-inch wrap (22cm).

Scooping the centre out of a crusty baguette or roll is also a great way to keep starch portions in check and still have the satisfying sandwich you crave.

When it comes to spreads, get yourself out of a mayo rut by exploring condiments that are bursting with flavour and nutrients. Try slathering a basil or sun-dried tomato pesto on bread for a punch of flavour, indulging in a spread of buttery ripe avocado, or smearing on some rich, creamy hummus. And instead of overstuffing your sandwich with cold cuts and cheese, leave lots of room for vegetables.

Pack more produce

That go-to slice of tomato and lettuce leaf on your sandwich is okay, but you can do so much better.

Rather than treating the veggies as an afterthought, make them the star. Grilled zucchini, eggplant, fennel, peppers, onions and tomatoes, interesting greens such as watercress, steamed asparagus spears or green beans, sliced beets, snow peas, shredded carrot, cabbage or sliced radish can all be piled on a sandwich to give it a big wow factor. They can also be added to, or substituted for, your basic salad to make it more interesting and tasty.

Say no to soggy

There is no need to suffer through soggy sandwiches and salads. For salads other than slaws, which can stand up to being dressed ahead, pack the dressing separately and toss with the greens right before eating. There are many cute containers available with separate salad and dressing compartments, or you can use any sealable food containers. Also be sure to dry your greens well before packing them so they don't get waterlogged.

To keep sandwiches from getting mushy, protect the bread from any wet ingredients by putting large pieces of lettuce in between the bread and the other fillings on both the top and bottom pieces of bread.

Most important, keep your lunch fresh and safe to eat by packing it in an insulated lunchbox with an ice pack and, if you have access to a refrigerator, pop it in there as soon as you can — with your name on it, of course, to prevent the dreaded lunch theft.

Step away from the desk

Two of the most compelling reasons to go out to lunch if you are at work are simply to get away from your desk and maybe socialise a bit. There is no reason to forgot that important mental break when you bring food from home. Make a point of finding a spot in a nearby park or outdoor seating area or, at least, find somewhere in the office where you can escape your computer for a few minutes. Invite a friend or co-worker to join you if you are craving company. It might be just the inspiration that person needs to pack lunch, too.

Washington Post

* Krieger is a registered dietitian, nutritionist and author. She blogs and offers a biweekly newsletter at www.elliekrieger.com. She also writes weekly in The Post's Food section.

http://www.iol.co.za/lifestyle/food-drink/food/how-to-pack-lunch-like-a-star-1.1915569#.ViGCKn4vfIU

Ways to get healthy at work

Cape Town - What we eat at our place of work has a huge impact on our overall diet and influences our productivity.(...)

Healthy eating in the workplace is the theme of this year's National Nutrition Week, which started on October 9.

Employees consume at least half of their meals and snacks during work hours, making this an important place to promote healthy eating, according to a press release from the Association for Dietetics in South Africa 

Registered dietitian Alex Royal says that healthy eating at work can be a challenge as there are often too many temptations: the vending machine, the sweet trolley, colleagues who have bad habits that influence others.

“During a busy day we don't have time (or forget) to prepare healthy meals or even forget to eat. So blood glucose levels drop, resulting in an energy dip and potentially cravings, especially for highly processed and sugary foods. This fuels the cycle of unhealthy eating at work”, Royal concludes.

Cath Day, Registered Dietitian and ADSA spokesperson, also offers some tips for employees:

* Before grabbing a snack, first ask yourself if you are really hungry or if you actually need to take a break from what you are doing. Going for a short walk or getting some fresh air - may be all you need.

* Don't skip meals or healthy snacking between meals. Skipping meals and snacks results in dips in blood glucose (sugar) levels and thus you will be more likely to crave unhealthy foods.

Work lunchboxes go a long way in giving employees more control over what they eat during the day.

Registered dietitian Kelly Schreuder says the goals of a healthy work lunchbox include:

* Variety and balance of foods, providing a variety of nutrients, including protein, carbohydrates, fat and micronutrients.

* Real food, as opposed to processed snacks and those that are high in added sugar, excess salt and poor quality fat, and portion control.

And what about fluids - what should we be drinking while we are at work?

“The simple answer is that water should be the main beverage we are drinking while working but there are many other healthy options to choose from as well. People often forget that beverages can contain a large amount of energy (and many beverages contain too much sugar such as sugar sweetened beverages and fruit juice) so we need to be more mindful about what we are drinking”, say ADSA spokesperson Catherine Pereira.

Being active in the workplace is also important and employees should try to be as physically active as possible.

Durban-based dietitian Hlanzeka Mpanza says that it is not impossible to include some physical exercise in the workday. Use the steps instead of the lift; form an exercise club with colleagues and try to fit in a 15 minute walk during the lunch hour; wear a pedometer during the day to keep track of activity levels and as a motivator; and stretch your legs by walking over to your colleagues' desk instead of sending them an email.

What we eat affects our mood, how alert we are and our overall productivity.

We asked dietitian Maryke Bronkhorst why food influences us in this way. “Some foods contain nutrients that are used to manufacture certain brain chemicals that may enhance mental tasks like memory, concentration, and reaction time. Protein foods enhance the brain's production of dopamine, a natural brain chemical that helps one to feel alert. Large quantities of carbohydrates, on the other hand, result in the production of serotonin, a natural brain chemical that can cause drowsiness, but glucose in the bloodstream is the brain's main source of energy. So it's important that you eat at regular intervals and choose low glycaemic index options to prevent your blood sugar levels from dropping too low,” says Bronkhorst.

Lean biltong, a small handful nuts, a piece of fresh fruit eg blueberries, vegetable crudités with a dip like hummus and plain yoghurt flavoured with handful of berries are great 'go-to' snacks.

October 12 2015 

http://www.iol.co.za/lifestyle/ways-to-get-healthy-at-work-1.1928440#.ViF9yn4vfIU